TEMPO.CO, Jakarta - As people age, they begin to experience gradual bone loss. The risk of fractures and osteoporosis also increases. A Harvard study shows that bone strength begins to decline at an average rate of 1 percent per year after age 40.
For older adults, healthy bones ensure independence and productivity. To maintain bone health, strategies such as lifestyle changes, proper nutrition, and targeted exercise can significantly slow bone loss and even strengthen bones in later life.
Here are some ways to maintain bone health in old age, as reported by the Times of India.
1. Get enough calcium
Research published on the National Institute of Health (NIH) website shows that adequate calcium throughout life supports bone health, especially when combined with vitamin D for optimal absorption. Adults need approximately 1,000 mg to 1,200 mg of calcium per day. Calcium can be obtained from foods, including milk, cheese, yogurt, green leafy vegetables, and almonds.
2. Weight and Strength Training
A Harvard study shows that weight training can help slow bone loss. Some studies suggest that weight training can even build bone. According to a Mayo Clinic study, adults who regularly engage in weight-bearing activities show higher bone mineral density compared to adults with a sedentary lifestyle. Some recommended activities include brisk walking, jogging, dancing, and weight lifting, as they stimulate bone formation and slow bone loss.
3. Maintain Vitamin D Levels
Vitamin D plays an important role in calcium absorption. Adults need 12 micrograms of vitamin D per day. The most popular source of vitamin D is sunlight, while dietary sources include egg yolks, plant-based milk, and fatty fish like salmon. Vitamin D supplements are also recommended, but consult your doctor.
4. Get enough protein
Protein is beneficial for bone health when consumed in conjunction with adequate calcium intake. Recommended protein sources include lean meats, dairy products, nuts, and legumes.
However, it's important to note that too much protein can also have negative effects. Research shows that excessive protein intake can increase the body's acid load. To neutralize this acid, the body can use calcium from the bones.
5. Avoid alcohol and smoking
According to an NIH study, heavy alcohol consumption and smoking can also be risk factors for osteoporosis. Studies also show that a healthy lifestyle is closely related to bone health.